Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.82% 227kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	78% 102g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	111% 42g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39.5% 395mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	212% 17mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.7% 68mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10.7% 397g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled California Red Kidney Beans:

• 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B5, 8 times more Vitamin B6 and 6.2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled California Red Kidney Beans:

• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt has 1.3 times more Calcium, 1.3 times more Iron, 2.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 7.2 times more Copper, 9.6 times more Magnesium, more Manganese, 9.1 times more Phosphorus, 26.2 times more Potassium and 6.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 2.5 times more Energy, 2.7 times more Omega 3, 2.1 times more Carbohydrate, 18.6 times more Fiber and 6.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.